Bulgarian split squats really work your gluteus maximus, gluteus medius, and quads. The higher the step you use, the more weight goes into your front foot, and the harder it will be. You can also add weights to make this glute exercise even harder.
- Begin by placing your toes or the top of your right foot behind you on a chair, step, or bench. Your left foot should be out in front of you, far enough that your knee won't extend past your toes when you lower your body. Test your starting position before beginning your reps.
- Bend your left knee, and lower your body toward the floor. Lower until your left thigh is parallel to the floor, or as low as is comfortable for you. Don't let your right knee touch the floor.
- Pause, then press into your left foot to straighten your leg and return to standing. That's one rep.
- Do 10 to 15 reps, then repeat on the other side. Do three sets.
Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.
